I am glad I didn't do anything silly like try to eat something before this. I don't know if it was the time of day, the wod or what, but I am just getting over the queasy stomach about half an hour or so later. Part II will be either in 6 hours or 14 hours...depends.

What would have been a better strategy for this ams wod a higher or lower damper setting? I generally used a much higher one, 8-9 or 10, but after watching that journal article I thought I was doing something wrong using those settings, but the lower settings it don't feel right to me.

I will be up at OPT for a couple of days during the last week of October. I was wondering if I could talk any of you into a place to stay while I am in town in exchange for some good Paleo cookin'? Email me at scott@crossfitportland.com if interested. Looking forward to some WODs while I'm in town!Thanks!

AM Notes: Hit a wall at the end of round 4, then at the 2 minute mark of both 5 and 6. First 4 rounds weren't bad but 5 and 6, the legs and butt were starting to cramp. Changed Damper settings on rounds 2-5 and I always come back to my sweet spot of 7.5-8.0. My goal today was to get the first two rounds in <50s. Wasn't going to happen.

David, there used to be an article that dicussed how to determine your sweet spot for rowing. I looked for that article but couldn't find it. Basically it involved rowing a predefined distance at a 1, 5 and 10 at the same intensity and seeing how your times differed along with how you felt. Then end with testing on the 3 and 7 spot and you should have a good indication of how your body adapts to the drag. This formula is said to change a bit based on your distance but I find that for me a 7-8 keeps me under 30spm and gives me the best average times whether I'm doing a 100m or 2k row. This method of determing the best damper worked best for me.

Here is another article you may have come across. http://www.board.crossfit.com/showthread.php?t=5310 I have tried this formula based on weight/watts, etc. I didn't feel it was accurate for me because it leaves out the important factor of height. So thumbs down for this method.

Start with the 1/5/10 positions to feel all ends of the spectrum and if you knock out the two that are going to destroy you, then the other number and the amount of grit you throw down will determine whether or not you pull a winning number or not.

50.5/51.07/55/59.3/1:01.7/1:02.9That was tough, both physically & mentally. I wanted to stop after #4. Pukie was knocking, but no food there to expel.Thanks James & Trevor for the reintoduction to the OLD FRIEND.

Its been four hours and i still don't feel right. Frustrated with performance, I suck at rowing. Other then my second set everything else was a damper setting of 5. Drinking some coffee right now to decrease my sense of suffering. Hopefully redeem myself

PM:A:10 rounds of 3-position snatch on the minute with 40kg (really tried to focus on technique and not letting go of the bar)B1: 15, 16, 15 OHS (40kg)B2: had to break up the pullups and my hands are just plain sore but made it through

My name is Justin Flynn and I have been following the WODs on this blog religiously for about a month now. I own a CF box here in socal. I think this community is awesome! Reminds me alot of what CF.com was three years ago. I will be a regular contributer on this forum and want to help progress this group into the fittest guys/girls on the planet. Thank you James for all your time and energy. I know how much work you must put into this each and every day. You have been someone I have admired and looked up to since I started CrossFitting. You are a soldier brother!

Part 1: 1)47.82)48.93)49.84)505)50.46)50

This one hurt. My quads were lit up after this workout and put me on the floor for about 15 minutes.

You are welcome to stay at my house we have lots of extra room and would love to sample some of your cooking - i have heard it is incredible. The only problem is that i seriously live at the complete opposite end of the city from OPT. I was up there today and it takes me about 45 minutes to get there. let me know, maybe if you are totally stuck and can't find somewhere closer to the big dawgs house, we would be happy to put you up.

Picked up my shirts today they are smokin'

James you are brilliant. My right leg/knee issue is totally why I pulled my calf the other day because you are right i don't trust my pull with my bad leg so i am putting extra weight and pushing more with the "good" leg. Must go for ART!!

Welcome to all the new people to site - you are going to be very happy here.

Wanted to stay under 1 minute, but also still experimenting with form and spm to see if a longer pull with fewer strokes would be more efficient and how much time it would cost me to do it. Round 4 was the experiment...and then round 5 and 6, I tried to speed it up again, but by that time legs were just dead and wouldn't "jump" off the blocks anymore.

surrey/rumble....I was really concerned yesterday as I could barely walk due to my lower back pain. However, I woke up this morning and it felt great. I've been icing, using foam roller and massage a lot. I'm very optimistic due to the progress I made overnight. Maybe just a muscle spasm...not sure. Anyways, will be taking it easy today and tomorrow so I can be ready to hit it hard again on Friday for the doubles. Wish I could have joined in today on the rows. Thanks for looking out.

Did A and B in my storage unit then drove to the park to do pull-ups. Didn't want to waste time tonight driving my equipment around, exams all this week.

Experiencing pain in right elbow when OHS for high reps, I think it is taking all of the load because I have dislocated my left elbow before and now doesn't lock out all the way. Any suggestions on how to fix this?

Does anyone here watch the show Biggest Loser? I think that one of the contestants got Rhabdo. They said she had damage to her muscle and her CPK levels were out of control. She was in the hospital for a week.

I am a retard and it just now clicked when I read Coach's post from this weekend! Well, tomorrow will be my double. Will do Part 2 tomorrow morning and tomorrows in the evening.

Use an ATS 1400 Air rower (no damper setting, rowed to 0.3 miles each time as per it's monitor as 0.2 times were way to fastPart 1: 57/58/59/1:00/58/1:00

was tuff, focused on pulling with my ass and over reaching on the catch. This really seemed to help alot. Later rounds I messed a little with using more quads but they would tire a lot quicker than my post-chain. Deadlifting each rowed seemed to be my sweet spot.

Thanks to everyone for offering to host while I'm in town. You guys have a great, welcoming community in Calgary...I have received so many replies. Lisa, it looks like I'm pretty well set up already, but hope to meet you and everyone else when I'm in town. Thanks again!

Fueling:PRE WOD: Woke at 0500 and didn't eat before RRR. Got on the rower at about 0640. Had coffee and water prior.PWO Part 1: 30P/30C. Protein was MRM shake and Carbs was mashed yams, tiny bit of applesauce, and some cinnamon. 50 minutes later was 6oz of Salmon, 2/3 cup of spaghetti squash, and 14 mac nuts.PWO Part 2: 40P/15C. Protein was MRM shake. Carbs was mashed yams with cinnamon. 60 minutes later had 4oz chicken breast, 2/3 cup spaghetti squash, and 14 mac nuts.

I could have definitely gone heavier with the snatches, but 125 is the most that I have ever got with a full deep squat, so I used that.

The first set of Chest2Bar killed me because the sweat in my hands was destroying my grip (not fatigue). After the 1st set, I put a little tape on the bar and that helped a lot.

first day with the big dawgsRow1.16, 1.12, 1.12, 1.11, 1.11, 1.10(I guess I was not really giving 100 % effort after looking at the others scores wow)-snatch 55lbs all reps were pretty clean for 10 minutes of work-ohs 55 lbs 20, 30, 35 (probably could have gone a bit heavier unsure of 1 rep max)-c2b all broken singles for c2b if only chin over bar I can rep out more but still working on it.

6 1/2 hours after part 1. Definitely glad I waited the extra couple of hours; I felt part 1 for several hours afterward.

A. 65#, no missesB1. 15, 16, 20B2. 20, 20, 20*

Snatch and OHS have been limited by shoulder mobility for me, but it's starting to come along.

*Fabricating a new pull-up system, so using temporary set-up for a while. It's a bar in slings, so it swings like a trapeze and the bar rotates. I can't kip well on it, so these were CTB jumpers with the bar at the base of my palms with both arms extended.

This was awesome! Snatch technique got 100% better, first ever real full squat snatches. Felt great. Got a nice tear on inside of finger. Tried one pull up and opened it up a lot, decided to call it quits there.

Had to do this after a long intramural volleyball match and only had about 20 minutes for the whole thing before the gym closed. Almost made it though.

Part 2A. 90 lbs. Really focused on finishing by pulling myself under, which is what seemed to make the difference in finishing in a full squat versus having to drop a few inches to get there after the catch.

(rest long enough to tape hands)

B1 OHS 90 lbs x 14 (lost balance), x 25

(no rest)

B2 C2B chins: 20, 20 (both sets fractioned)

gym closed before I could finish 3rd set. : (

PWOD fuel: 1 cup 1% milk, 1.5 scoops whey, 6 strawberries. I always forget to include this part but this is always what I have after a wod, + some extra carbs PRN.

Part 2did it this morning as per my mental lapse noted earlier. Very cold this morning in the garage and anything metal hurt. We used a shop light as our sole source of heat.

A: 115 no missed repsdid not hold on as bar was frozen and killer on hands

B1: 26/23/21B2: 15,5/20/20Shoulder failure on OHS, right shoulder started to drop in my sets so I might not pushed that last 5-10% For fear of injury, went till I couldn't hold the shoulder stable. and should have gotten first set of pullups unbroken bu felt like my hand was tearing as pullup bar was frozen, after that I was shamed into doing unbroken.

60% of 1RM=91.7# used 91.5#A. Dropped snatch on 2 set and redid right away. I was a bit to loose overhead for the first 3 sets and then got the shouldes engaged.B1. 35, 30, 27B2. I had a hard time with these.13,3,4/13,4,3/7,5,5,3.Done on Oct. 7/09.I will do WOD 3 later today.